Hi guys. Just going to put up my routine just to make sure im not doing anything wrong as i dont want to waste time. I have been a gym member since June last year. And have endured in a few different routines. None of which have given me many gains. I have constructed this and im just wondering what should be added, removed etc.

Seems like overkill to me, flat, incline, incline fly, dips all at 3x10 so thats 12 total sets, and 120 total reps for the week for chest. Personally If I do six total sets for chest a week thats a lot, and I'm usually in a 5x5 or 3x3 rep scheme, so if you total that up, your looking at only 50 - 75 total reps per week for chest.

If you really want to get stronger, you should be using heavy wieghts for less reps, in the 3-8 range for compound movements, and drop the volume down.

hrdgain81's Sig:

I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.

if you are looking to train for rugby i'd recommend adding some power cleans and/or snatches to your routine. they are great for building the explosive strength that you need for sports. and, like some of the other guys said i would change smith squats to free weight squats. with free weights you involve the core a lot more and you build up your stabilizer muscles.